Lamb Stew with Rosemary

Ingredients:

2 Tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 pound lean stewing lamb, cut into 1-inch cubes
1 Tablespoon olive oil
1 can (14 ounces) whole peeled tomatoes, chopped, plus liquid
4 ounces fresh mushrooms, quartered
1 clove garlic, crushed
1 bay leaf
3/4 teaspoon minced fresh rosemary
1 Tablespoon plus 1 Tablespoon chopped fresh parsley
1/2 cup frozen peas, thawed
2 cups steamed rice

Directions:

Place flour, salt, and pepper in a large plastic bag. Add lamb, shaking to coat evenly. Heat oil in a large skillet over medium heat. Add lamb, reserving flour. Saute 5 to 10 minutes, or until lamb is browned evenly. Add reserved flour and stir to blend. Add tomatoes, mushrooms, garlic, bay leaf, rosemary, and 1 Tablespoon parsley. Bring to a boil. Reduce heat to medium-low. Cover and simmer 30 minutes. Remove bay leaf. Stir in peas. Cover and let rest 5 minutes. Serve over rice and garnish with remaining 1 Tablespoon parsley.

Serves: 4

Protein Bar

Roast Duck Recipe

Ingredients:

Duck
Butter
Garlic
Salt
Pepper
1/2 onion
1 apple, halved
1 orange, halved
Chopped celery and garlic
3/4 cup sherry
1/2 cup orange juice

Directions:

Wash duck thoroughly and dry with a paper towel. Rub inside and out with butter, garlic, salt, and pepper. Put 1/2 onion, 1/2 apple, 1/2 orange, chopped celery, and garlic into duck cavity.
Place in roaster with 1-1/2 inches of water in the bottom. Place 1/2 apple and 1/2 orange in water. Bake covered at 400 degrees for 1 hour.
After first hour pour 3/4 cup sherry and 1/2 cup orange juice over duck. Reduce heat to 300 degrees and uncover duck. Roast for 1 hour, basting every 10 minutes. (Note: More water, sherry, and orange juice may have to be added.)
Remove stuffing and discard before serving duck.

Temperature: 400 degrees
Time: 1 hour
Temperature: 300 degrees
Time: 1 hour

Servings: 2

Italian Recipes

MONTE CRISTO SANDWICH

Ingredients:

2/3 cup water
1 egg
2/3 cup all-purpose flour
1 3/4 teaspoons baking powder
1/2 teaspoon salt
8 slices whole wheat bread
4 slices deli Swiss cheese
4 slices deli smoked turkey
4 slices deli honey ham
1/8 teaspoon ground black pepper
1 tablespoon powdered sugar for dusting Vegetable oil for frying raspberry preserves for

Directions

Heat few inches of oil in a deep skillet or fryer to 365 degrees. To make batter whisk together egg and water, then combine flour, baking powder, salt, pepper and mix into the egg mixture until smooth. Assemble sandwiches by placing one slice of turkey on one slice of bread, a slice of ham on another, then sandwich them with the Swiss cheese in the middle. Cut sandwiches into quarters, and secure the triple-deckers in the corners with toothpicks. Dip each sandwich quarter in the batter so that all sides are coated. Deep fry in the hot oil until golden brown on all sides. Place on a paper towel to cool a little and dust with powdered sugar. remove toothpicks and serve warm with raspberry preserves.

Yield: 3 Servings

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